PUSH-A #ShredChallenge!

CHEST, TRICEPS, SHOULDERS & ABS!

www.MuscularStrength.com/Scott_Herman
Today we are going to be focusing on Chest, Triceps, Shoulders & Abs. To begin, you are going
to work on increasing your bench press strength and then go right into the high volume portion
of the workout to focus on building muscle. It is IMPERATIVE that you follow these rest
periods perfectly. The short rest periods are going to be vital to keeping the intensity high
throughout the entire routine. Be sure to drink lots of water and give every set EVERYTHING
you’ve got!

The SHREDDED 12 Week Transformation Challenge has BEGUN!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

1. Bench
2. Cables
3. Barbell
4. Dumbbells
List of Exercises:
EXERCISE Sets Rep Goal Rest
Barbell Bench Press 5 7, 7, 6, 4, 3 2-3 min
Barbell Bench Press AMRAP 1 20 - 30

Seated Dumbbell Shoulder Press 4 8 to 10 60 sec.

Dumbbell Skull Crusher 4 8 to 10 60 sec.
Low-To-High Cable Fly 5 8 to 10 30 sec.
V-Bar Pushdown (or rope) 5 8 to 10 30 sec.
Incline Dumbbell Rear Fly 5 8 to 10 30 sec.

Ab Pulldown 5 30 30 sec.
Deep Crunch / Decline Crunch 5 20 30 sec.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be
sure to check out the 8 minute demo for the MS Meal Plan.

EXERCISE 1 EXERCISE 2

EXERCISE 3 EXERCISE 4
EXERCISE 5 EXERCISE 6

EXERCISE 7 EXERCISE 8

EXERCISE 9 EXERCISE 10